Did You Hear?

I was surprised by the sadness I experienced after an acquaintance passed away. With only a few encounters, her friendship left a lasting impression by the kind words she extended.

Brief but supportive interactions = heart moved and touched by grace. This reflection fuels my commitment to share and inspire you to champion yourself and others as I challenge myself to do the same.

I LOVE that we practice yoga together honoring our unique needs without the pressure to push or conform... We are beautifully different and so is our practice. My latest newsletter has a few ideas for you to connect to your innate goodness.

With gratitude and love, I hope you find many reasons to share good words today. Don't forget to hear the ones you receive. And if you need a few good words... let me know.

Lynn Marie Nelson

One to Feel Better

I get it… time is hard to come by and when those sweet five minutes of freedom arrive you're left with your phone or tv and the scrolling begins. Is there a better choice that would leave you feeling refreshed and more present?

By making that better choice you are likely replacing a bad one. So pick ONE thing you want to do for yourself tomorrow. Just one. Then do it. Look ahead and schedule one thing into your week that will help you feel better.

PREVENTION happens one little choice at a time. We take care of ourselves now to prevent hardship later. [tweet this] My latest newsletter has a few ideas for you to try. Wellness is not one size fits all; so buzz me if you want to feel good more often. I'm here to help you.

In the Woods We Return

Sunshine, green grass, flowers... Nature's beauty inspires our connection to peace and joy. Hiking allows me to explore and feel my world. Climbing the hill my heart pounds and energizes my whole body. My mind stimulated by the sounds, sights, and scents. No hike is ever the same.

A walk calms our nerves, clears our head, and brings fresh ideas. Forest bathing amplifies these benefits for all who journey through trees.

In the woods we return to our authentic self. Our mind, body, and breath unites, and our whole being is balanced. Take your practice outside with a Hike & Yoga practice or a Yoga Walk by the River. 

Practice on your own by trying the tension releasing exercise Progressive Muscular Relaxation. Get tips to try anywhere anytime from my Facebook page, and make it a first to see in your feed.

I hope to illuminate your path for life's adventure.

Lynn Marie Nelson

Free Yourself from Tension & Find Peace in Your Body

"Peace is the result of retraining your mind to process life as it is, rather than as you think it should be." Wayne Dyer's thoughts remind me that by setting down our attachments to expectations and interpretations, we find peace. What if we approached today with the mindset that everyone is doing their best? We may meet ignorance, stupidity, complacency or disrespect... Then we may choose to look at the situation assuming each individual is doing their best with what they have & know. Can you imagine the reduction of internal frustration that can come from giving others the benefit of the doubt?

Drama and big deals are often created with our interpretation of events or conversations. We cannot change the actions or opinions of others, but we can change our internal processing which frees us from suffering (drama) and empowers us to be compassionate & authentic in our response.

Our meditation, mindfulness & yoga practices help retrain our mind so that we meet our day as our best selves... At peace. Through Lifestyle Coaching and Mindful & Intentional Thought Transformation, I further support you (near & far via FaceTime) in living well and comfortable in your skin. I am honored to walk with you on your journey and hope to see you again soon.

May we be free from limiting thoughts.
May we be open to new perspectives.
May our eyes see the good in all situations.
May we be free.

Always a Yogi,
Lynn Marie

Magical Quality of Belief

Times of transition… weekends, new job, new year, new moon, new day… are great catalysts for reflection and sparks ideas for intentional living. As popular media floods my feed with the demand to review my goals and set resolutions, I find myself looking through the window to my beliefs instead.

My wood carving of the word BELIEVE comes out with each holiday season. There's a sweetness to the word BELIEVE and a sort of innocence to the idea. As kids we believe in Santa, the Tooth Fairy, and other mystical creatures. Does the magical quality of belief get lost as we age?

As adults believing seems to be attributed mostly to religion and spirituality, but there's more to it. Beliefs form our mindset… the foundation of thoughts and our inclination in how we interpret and interact with our world. To believe is to trust in more than meets the eye. It's an unconditional faith that when tested overcomes the challenge of doubt and pebbles of evidence to the contrary.

With a cup of tea and the rising sun, I pondered my beliefs and challenged myself to dive into those that hold me back. I believe in…
     -The Power of our Minds
     -Choices
     -My Voice
     -Love, Healing and Forgiveness
     -Humanity
     -Opportunities
     -Reconciliation
     -Pursuing Ideas, Dreams and Adventures
     -Letting Go
     -Our Ability to Change
     -Our Innate Ability to Heal, Love, and Serve
     -Me and You
     -The Beauty of Life's Ups and Downs

Examining my limiting beliefs, I find the thoughts that cloud my vision…
     -I am not enough. I don't do ___ right. I will never be as good as ____. 
     -I am not valued. No one appreciates what I do. 

Do you recognize these in yourself? Are they true? I looked for proof and of course I found material for both sides… *sigh*

Well you know the adage, "You're your own worst critic." So I stepped farther back from the belief and stories, I saw that I was being hard on myself and not allowing the good to be seen.

Here lies the magic in our beliefs as adults. We can change our thoughts to shift our mindset and emotions. We replace limiting beliefs with intentions…

• I am not enough. Becomes I am gifted. I share my charisms regardless of others' actions and inaction. 
• I am not valued. Becomes I am abundantly blessed with life giving relationships. I value and appreciate my being and my doing. 

By practicing these new thoughts, we retrain our brains to support and positively influence our perceptions. This work helps my clients and I find stability in chaotic situations and illuminates paths for change and growth. Intentional Thought Transformation is one step to changing behavior, but a pivotal one for sustainable change to your wellness.

What do you BELIEVE? Is there something holding you back? How will your mindset influence the pursuit of your goals?

Over the years, I have personally used and taught several holistic techniques to transform mindsets. It would be an honor to support you in your journey to Whole Being Wellness.

Peace Begins with Us

Let there be peace on Earth and let it begin with me.

Our world's challenges are greatly complimented by the heroism and kindness of our neighbors. We know as individuals we cannot fix the world. Have we figured out that we cannot "fix" those around us?  Peace on Earth begins with me.  Our desire for peace begins with attention to our actions of mind and body. We can only change how we interact with ourselves and our world. Innate peace is nurtured by a steady breath and a well taken care of body via how we move and what we put on and in our bodies. We maintain peace with attention and redirection of our thoughts. The song continues... With every step I take, let this be my solemn vow. Mindful Presence anchors us to the peace within as we're no longer swept back by the past or blown away with the worries of the future. Our yoga and self care activities are a PRACTICE of techniques to help us meet our daily activities feeling comfortable in our skin and empowered to serve. This is how we bring Peace on Earth. I pray that as we enjoy holiday festivities, family, and friends that we not be saddened, angered or distracted by our external needs, but nurtured by the peace and joy within.  May we share words from our hearts and act with love. We are in this together.

All or Nothing?

Is a healthy lifestyle all or nothing? It's neither.  Consider the spectrum of unhealthy to healthy. With each choice, you can evaluate where your current options fall and make the better choice. 

Let go of the notion "it would be better if" and resign the need for a perfect solution  as that will likely bring guilt, shame, and prevent you from seeing the potential of your options.  Instead step back, see what's actually available, and pick the better option . Then move on. Another set of choices is on their way. 

Have you or someone you know said, "It's too expensive to eat healthy." Or "I don't have time for yoga or cooking." Those are comments from the all or nothing mindset . By brainstorming on the challenge, you're sure to find there are options to meet your needs and wellness goals.

If you're ready to explore what a healthy lifestyle is for you, I'm ready to be your Holistic Wellness Guide. This blog is filled with tips as are my social media feeds. I am also available for private sessions and workshops. Did you know a 4 person private wellness session with me is $15 per person and can include Yoga, Healthy Eating, Breath Exercises, Lifestyle Coaching and other services?

It's easy to get lost in the details of what it means to be healthy and how to do it. Good news... you don't have to do it alone. Let me know how I can be of service to you and yours.  Wellness comes one better choice at a time. 

Always a Yogi,

Lynn Marie

Love You More

Do you give to yourself as much as you do your family, friends, job or community? It's a balance. Too much for you and it's selfish; too much for others and you're depleted. When we don't give to ourselves the imbalance may create resentment, anger, and low self-esteem. With self care, we change from needing respect, love & acceptance from outside sources to being already filled with self-respect, self-love & self-approval. Everything we receive from others just adds to our fullness like a cherry on a sundae.

Our whole world changes. We are able to see, give and receive with peace in our hearts, mind and body. Self-care compliments our health care practices and enables us to meet the day as our best selves. An intention to support this mindset, "I give to others and myself." Another... "I am balanced in my efforts of giving."

Do you balance your efforts of giving to others and yourself? What will you do today to move towards a better balance?

A great way to give love yourself than with a lil Holistic Yoga... A balanced asana or physical practice will include the following types of poses forward bends, backbends, side bends, inversions, and twists. You can create a balanced yoga practice with very little time. Start with an even breath and continue to flow with your breath through the following sequence:

• Cat - Cow
• Child's Pose
• Gate Pose
• Twisted Stomach Pose
• Legs Up the Wall

Depending on your time you may want to repeat individual poses. You could repeat the first two (Cat - Cow and Child's Pose) or the first three/four once or twice before completing your practice with the remaining poses and Legs Up the Wall.

As always, honor your needs and modify to embrace your body's needs that day.

Good Words

You know those comments that build you up and inspire you to be your best self.  I call them Good Words.  From compliments to quotes to affirmations to prayers to notes about beautiful memories, we can find Good Words all around us.

My heart warms with thoughts of a wedding reception I attended last year.  The reception began with guests sharing Good Words with the newlyweds.  Fifteen or so individuals stood and extended gratitude, memories, and support from the heart.  All in the room beamed with joy and agreement.

I believe there is a strong power of Good Words. The language we surround ourselves can heal, share love, express peace and so much more. Words are energy. When we choose Good Words we are also choosing not to add negativity to our space.  Good Words heal and shift attitudes.  There's that saying, "People will forget what you said but not how you made them feel."  Good Words show others and ourselves, we care and believe in the good within.

I bet you already know this... a compliment never expires.  I've caught myself with a positive comment that I didn't share right away and the opportunity seems to have past.  Then I remind myself, "it's never too late to share Good Words."  Giving Good Words has a way of lifting my spirit as well as the recipient.

I treasure the Good Words I receive.  Really... I treasure them.  I have a couple email folders appropriately named A Beautiful Note, Gratitude, Happy, etc.  My sweater chest houses letters and cards I've received over the years.  I even email beautiful text messages to myself so that I may savor those sweet words.  There are times I find myself in need of Good Words and those times can be inconvenient to request from a friend or family member.  This is when I pull those Good Words out.

Who can you share Good Words with today?  What if you shared your good thoughts with your spouse, child, store clerk, colleague, friend or stranger?  What Good Words can you share with yourself?

As a Pinterest fanatic, I of course have a Pinterest board with Good Words.  Let it be a treasure you can refer to when you need a pick me up, motivation, reminder of your goodness, or support.  One last thought resides in this article from Intent Blog; it shares a beautiful example of Good Words shared.

May your voice be strong as you extend support to others.
May your ears be open to hear the Good Words shared with you.
May your heart be open to receive the goodness.

Fuel Level

The other day my car let me know its fuel level was low.  I began to wonder...

• What are the signs my fuel level is low?
• What happens if I ignore them?
• What do I do to refuel, recharge and restore myself?

For my car, the first flash of this warning means 48 miles to empty and the second less than 30.  I go to the gas station before it reaches zero and there is no problem.  If I ignore the the signals from my car, it's toast.

My body and emotions warn me with sugar cravings, lethargy, irritability, aches, extra emotional responses, lack of patience, pains, etc.  Of course, I can blame these things on a number of things like stress from work, family or lack of sleep; however, blame does not fix my low fuel level.  Instead I turn to my yoga practice, music, book, or a friend.  Oftentimes a walk outside lifts my spirit and calms my nerves; however, when time or location do not allow I use my mind's eye and within a few deep breaths I'm there.

What will you do today to recharge?  Will you take a couple deep breaths right now?

Drishti... Choose Your Focus

With a thirty minute commute, I can arrive to work to work frazzled or cheerful and at peace.  This morning reminded me the importance of my focus.  Heading West all I could see was a gloomy cloud covered sky.  Yet in the mirror I caught a glimpse of bright orange.  When I took a peek behind, I saw a vibrant, colorful sunrise.

On the mat, I remind us to choose our drishti or focus.  In some cases, we choose where our eyes rest but it's often the internal focus that makes the biggest difference.  Call them what you may... mind monsters, mental termites, tree branches for the monkey mind to swing on... they can all distract us from the beauty and joy that's right in front of us.  In fact, we can punish ourselves by pursuing these negative thoughts or acting in ways that go against our spirit's truth.

Don't get me wrong this morning I had a semi going 48 in a 55 and a school bus get in front of me.  Huffy was right there, but I chose my focus to be on the magnificence of the sunrise upon the fields.  Then the soccer mom cut me off on the interstate.  I caught myself wanting to shout a few words then looked to my East and redirected my focus.  

Abraham Lincoln said, "If we magnified our successes as much as we magnify our disappointments we'd all be much happier."  Imagine if instead of complaining about what's left or sharing what's wrong with your day, you focus on what was good and what you accomplished.

On my commute, had I kept my head forward I would have stayed in the cloudy, gloomy mindset.  Since I kept my eyes open to all that was around me and chose my focus, I arrived at my destination filled with joy by the color and beauty that could only come from the divine.

Is there something you've been dwelling on, getting anxious or beating yourself up about?  After giving it the full attention it needs in this moment, will you change your focus?


And in case you were wondering... the picture is today's sunset.  I didn't take it while driving this morning.

Happiness is Within

Happy Monday =)

Your mind helps to create your experience.  Choose your thoughts.  Allow the ones that hurt or cause stress to go... blow 'em out with your exhale or write 'em down and shred the paper.  Then think of what makes you happy.  What makes your eyes sparkle and your smile grow?  What gives you a sense of joy deep within?  Maybe you are not able to enjoy these things right now, but the thought of them will lift your spirit and brighten your light.  Here's a sampling of what makes me happy:

Ride the Horse - Giddy Up!

• Mornings
• Smiles
• Sunrises
• Giggle - from lil kids & big kids (the adults)
• When someone asks with genuine care, "How are you?" or "How are you feeling?"
• Yoga
• Lakes, rivers... any body of water... sometimes even a puddle
• The colors pink & purple
• Flowers
• Colorful food
• Conversations with a friend
• Hugs
• Kisses on my cheeks

My Niece Mallory & I - happily fed

What makes you happy?  Take a minute... no need for more and bring to mind a few things that make you happy.  Even better if you close your eyes visualize one or more of them - see, feel, hear whatever it is.  Imagine it is your present.  Then open your eyes.

Happiness is within... 

Explore the Possibilities Today

Explore the Possibilities today... don't wait. There are so many opportunities that we may put it off until tomorrow... when we have more time. Well the days aren't getting any longer, so why not try it now.

• Aromatherapy - put a drop or two of an essential oil on the edge of your shower. Anatural diffuser will scent an entire room in no time without polluting your home with all the harsh carcinogenic chemicals of traditional home scents. Here are several more easy aromatherapy ideas. (My favorite brands of essentials oils are Aura Cacia andHankettes.
• Meditate - this step by step (only six of them) meditation to Invoke Joy will help you calm your mind and find balance anywhere, any time in only a few minutes.
• Breathe - With breath it becomes effortless to maintain balance and feel grounded throughout the idea. Bring intention to your breath with these ideas from my blog.
• Yoga - Practice at home, in the office or while you are waiting in line. Try this classic Sun Salutation sequence or if you don't want to get on the ground try this Half Sun Salutation. Or join me in class this week. 

Words of Intention

Our lifestyle is made up of choices. From the food we eat to the words we use, they all have a rippling affect in our lives and those around us. The next challenge is to be intentional with the words you choose - spoken, written and thought. Take the following into consideration:

• Be Positive
• Choose To vs. Have To/Can't
• Want To vs. Have To
• Can vs. Can't
• Choice vs. Should
• Want vs. Don't Want

For example, I am allergic to dairy and gluten. You will rarely hear me say, "I can't have that." I would more likely say, "I choose not to eat that." Another example, I explained to Crystal (my dear friend) a challenge I was having at work. She observed the language I was using and found me consistently using "don't want." Bringing this to my attention, she encouraged me to identify and put my energy (thought and action) to what I DO want.

I challenge you to use your words - spoken, written and in thought - with intention for your greatest good and that of others.

Mindfulness & Meditation

Our yoga practice invites us to practice mindfulness - often equated with meditation. To meditate is to be fully present - not lost in the past or stuck in the future. In being mindful or meditating, we tune into our own experience through observation without judgment, fear or attachment. This enables us to recognize our thoughts, emotions, perceptions, reactions, habits, environment, etc. We can then identify benefits, patterns or correlations.

I challenge you to take your mindfulness practice off the mat. Below are a couple guided meditations that may assist you in journey to living in the present.

         Meditation w/ Anusara Yogi Bridget Woods Kramer

         Jack Kornfield Body Meditation

Progressive Muscular Relaxation

Progressive Muscular Relaxation (PMR) is useful for relaxing your body when your muscles are tense. The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles to their previous state. Finally, consciously relax the muscles even further so that you are as relaxed as possible.

By tensing your muscles first, you will probably find that you are able to relax your muscles more than would be the case if you tried to relax your muscles directly.

Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds. Then relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible. You should feel deep relaxation in your hand muscles.

Cook & Eat with Intention

I cooked a dish for Mother's Day and my almost 5-year-old sister says, "Did you put some love in it?" That is exactly what cooking with intention is all about. Whether it is taking time to bless the food before you eat or cutting/stirring the ingredients with peace or sprinkling in a little love, let's cook and eat with intention.

Here are some flavor packed (& healthy) recipes you may want to try:

Tangy Citrus Lemonade
Morning Mojito
Sweet Potato & Lentil Packet (great for the grill)
20 Vegetable Side Dishes
Cashew Chipotle "Cheese" Dip

Connect with Your Heart

Here are some ideas you may find helpful in connecting with your heart and spirit

• Place your hand on your heart and take five deep breaths.
• Free write for five minutes about a passion of yours.
• Stand in front of a mirror and look yourself in the eyes. Say I love you.

I encourage you to take some time to truly connect with your heart.

Use Your Words

The language we surround ourselves with has the power to heal, share love, express peace and so much more. Words are energy.

Written words for daily inspiration...

• The Daily Love
• Daily Om
• Real Simple Daily Thought

Affirmations to lift your spirit...

• I go with the dance of life.
• I am fearless.
• I enjoy not knowing and being in the moment.
• It is okay for me to live my truth and for others to live theirs.

This week I invite you to take the Illuminate Mini Challenge and speak, write & read words with intention.

Play

Reap the benefits of play with a game, dance or singing a silly song. You can go outside and toss a ball or stay indoors with a board game. With so many ways to play you are bound to find an activity that refreshes your spirit. Who knows you may even break into laughter and relieve some stress too.

This week I invite you to take the Illuminate Mini Challenge and go play.